health centersheart center

Target Heart Rate Zone and Chart

Disease and Condition: Heart: How the Heart Works
The target heart rate zone is a term used to define a heart rate at which cardio exercises are to be done.
The target heart rate zone is a term used to define a heart rate at which cardio exercises are to be done.

The target heart rate zone is a term used to define a heart rate at which cardio exercises are to be done. Exercising regularly at a target heart rate ensures that there is minimum undue stress on the heart and maximum benefit from the exercises. The American Heart Association recommends people exercise in their target heart rate zones, which are calculated as a percentage (usually between 50 and 85%) of their maximum (safe) heart rate. Exercising below 50% may not help you meet the goals of fitness, and exercising beyond 85% may cause problems such as sore muscles or even a heart attack.

The maximum heart rate is based on age. To find your maximum heart rate, you need to subtract your age from 220. Therefore, if your age is 30 years, the maximum heart rate is 220 minus 30, which equals 190 beats per minute (bpm). At a 50% exertion level, your target would be 50% of your maximum heart rate, which equals 95 bpm. At an 85% level of exertion, your target would be 162 bpm. Therefore, the target heart rate that a 30-year-old would want to reach during exercise is 95-162 bpm.

Below is a chart showing age-based maximum heart rate and target heart rate zone:

Target Heart Rate Zone by Ages Chart
 

Age

Target Heart Rate Zone

(bpm)

Maximum Heart Rate

(bpm)
 

20 years

  

100-170

  

200
 

30 years

  

95-162

  

190
 

35 years

  

93-157

  

185
 

40 years

  

90-153

  

180
 

45 years

  

88-149

  

175
 

50 years

  

85-145

  

170
 

55 years

  

83-140

  

165
 

60 years

  

80-136

  

160
 

65 years

  

78-132

  

155
 

70 years

  

75-128

  

150

You can measure your heart rate by keeping your index finger and middle finger on the outer side of your wrist as the wrist faces upward (side of the thumb). However, technology has made counting your heart rate much easier. There are treadmill machines that measure your heart rate while you run on it. There are fitness trackers that you can tie to your wrist to measure your heart rate while you do any kind of activity.

Although the normal resting heart rate is between 60 and 100 bpm, research says that it is better to have one at the lower level of the range. Athletes are known to have resting heart rates between 40 and 50 bpm. The lower your heart rate, the more healthy your heart is. Exercising in your target heart rate zone can help you reach this heart-healthier rate in the long run.

What are the things to remember while reaching your target heart rate zone?

Things to remember while reaching your target heart rate zone:
  • Never skip warming up or cooling down during exercise. Skipping these can cause muscle injury and chronic pain.
  • Choose exercises that suit you. You can do muscle strength training and aerobic activities. Aim for at least twice a week of strength training of all major muscles (such as triceps, biceps, and quadriceps). You can use free weights or do activities such as planks, squats, or lunges.
  • There are two kinds of aerobic activities. You can do any one of these or a combination of these.
    • Moderate aerobic activity: Get at least 150 minutes a week of moderate aerobic activity such as brisk walking or swimming.
    • Vigorous physical activity: Get at least 75 minutes a week of vigorous aerobic activity such as jogging or running.
  • Start with aiming for a lower range of your target heart rate zone (50%) and gradually build up till you can reach 85%.
  • Listen to your body. Stop if you feel uncomfortable even when you are exercising in your target heart rate zone. Devices that measure your heart rate can malfunction.
  • Some exercises may not be advised for people with back problems; talk to your fitness guide/doctor before you start.
  • If you feel chest pain or shortness of breath while doing exercises in your target heart rate zone, do not push yourself too hard. Talk to your doctor to check if you have any problems with your heart or to know how intensely you should exercise. 
  • Ask an exercise/fitness expert if high-intensity interval training (HIIT) is good for you. This kind of training involves each exercise (vigorous) of 15-60 seconds with short intervals of rest of about 10-30 seconds. In between, your trainer may include moderate exercises as well. This works very well if you have diabetes or are looking for weight loss.
  • Before you start a vigorous exercise program to reach your target heart rate zone, make sure you speak to your doctor if you
    • Have diabetes.
    • Have conditions (such as high cholesterol levels and a sedentary lifestyle) that can make you more likely to get heart disease.
    • Is a man over age 45 years.
    • Are a woman over age 55 years.
  • If you are above 50 years, it is very important to keep yourself hydrated by drinking lots of water while doing exercises in your target zone.

SLIDESHOW

Heart Disease: Symptoms, Signs, and Causes See Slideshow
References
Exercise intensity: How to measure it. Available at: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887

Target Heart Rates Chart. Available at: https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates

Top Target Heart Rate Zone and Chart Related Articles

  • Heart Healthy Diet: 25 Foods You Should Eat
    What foods are heart healthy? Learn what foods help protect your cardiovascular system from heart attack, coronary heart disease, stroke, and cardiovascular disease. Plus, find easy meal recipes and...
  • adenosine
    Adenosine is an antidysrhythmic drug used to treat a type of irregular heart rhythm disorder known as paroxysmal supraventricular tachycardia (PSVT). Common side effects of adenosine include...
  • Camzyos (mavacamten)
    Camzyos (mavacamten) is a prescription medication used to treat the symptoms of obstructive hypertrophic cardiomyopathy (HCM). Camzyos reduces left ventricular ejection fraction (LVEF) and can cause...
  • chlorpheniramine
    Chlorpheniramine is an over-the-counter medication used to relieve symptoms of colds and allergies including sneezing, runny nose, itchy and watery eyes. Common side effects of chlorpheniramine...
  • Common Medical Abbreviations & Terms

    Doctors, pharmacists, and other health-care professionals use abbreviations, acronyms, and other terminology for instructions and information in regard to a patient's health condition,...

  • Does Your Heart Rate Increase When Healing From Surgery?
    After surgery, your heart rate may increase. The condition is called postoperative tachycardia, in which heart rates are higher than 100 beats per minute.
  • Heart Detail Picture
    The heart is composed of specialized cardiac muscle, and it is four-chambered, with a right atrium and ventricle, and an anatomically separate left atrium and ventricle. See a picture of Heart Detail...
  • Heart Health: What Is a Healthy and Normal Heart Rate for My Age?
    Learn normal heart rates by age, for young adults, seniors, and others. What's a good resting heart rate for your age? What is your target and maximum heart rate for men and women by age group? Learn...
  • Heart Anatomy: Diagram, Blood Flow and Functions
    The heart is a very important organ in the body. It is responsible for continuously pumping oxygen and nutrient-rich blood throughout your body to sustain life. It is a fist-sized muscle that beats...
  • What Is the Highest Heart Rate You Can Have Without Dying?
    The heart rate, commonly known as pulse rate, is the number of times your heart beats in a minute. The predicted maximum heart rate for a 50-year-old person is 170 beats per minute.
  • Is a Resting Heart Rate of 50 Good?
    A resting heart rate of 50 beats per minute (bpm) is good for you if you are an athlete or a medical practitioner. If you are not feeling dizzy or ill, a resting heart rate of 50 is a good indicator...
  • sotalol
    Sotalol is a medication used to treat certain heart rhythm disorders (arrhythmias), life-threatening rapid heart rate in the ventricles (ventricular tachycardia), and to maintain normal sinus rhythm...
  • Verquvo (vericiguat)
    Verquvo (vericiguat) is a prescription heart medication used in adults who are having symptoms of chronic (long-lasting) heart failure to reduce the risk of hospitalization or death. Do not take...
  • Vitamins and Exercise: Heart Attack Prevention Series
    Vitamins and exercise can lower your risk for heart attack and heart disease. Folic acid, vitamins, and homocysteine levels are interconnected and affect your risk for heart disease or heart attack....
  • What Heart Rate Is Bradycardia?
    Most researchers consider bradycardia to be a heart rate less 60 beats per minute (bpm).
  • What Is a Good Resting Heart Rate by Age and Gender?
    Normal resting heart rate (RHR) values can range from anywhere between 60 to 100 beats per minute (bpm). As cardiovascular fitness increases, the resting heart rate value decreases. It is an...
  • What Is a Normal Heart Rate for a Sleeping Baby?
    Normal heart rates for a sleeping baby range between 65-100 beats per minute, depending on their age. Heart rate is slower when they are asleep.
  • Heart Health: What to Know About Your Heart Rate
    Understanding your heart rate and what's healthy for you is an important part of taking care of yourself. Get the facts about heart rates.
  • Yosprala (aspirin and omeprazole)
    Yosprala is a prescription medicine used in people who have had heart problems or strokes caused by blood clots, to help reduce their risk of further heart problems or strokes, and who are at risk of...